Tag Archives: healthy dinners

So Thanksgiving is literally just around the corner, and while the holidays are a great time to enjoy good food with family, you still might be wondering what are the healthiest options when it comes to Thanksgiving dinner.

INEVO has compiled a list of foods you can enjoy and foods to avoid, but we want to say this, if there is something you really want to enjoy Thanksgiving day, then allow yourself to splurge. Everyone deserves it, but just remember, everything in moderation! Enjoy and have a very happy Thanksgiving!

Enjoy: “White” meat turkey; Avoid: “Dark” meat turkey

3 ounces of “white” turkey breast will save you around 50 calories and 4 grams of fat from its darker counterpart. The white meat turkey has around 115 calories and 7 grams of fat, while the dark meat has around 160 calories and 11 grams of fat.

Enjoy: Green bean casserole; Avoid: Sweet potato casserole

Traditional green bean casserole, including the creamy mushroom soup and crispy fried onions is around 161 calories and 9 grams of fat for every 3/4 of a cup, which is a lighter side than sweet potato casserole that has around 285 calories and 5 grams of fat for every 3/4 of a cup. If you can’t say no to the sweet potato casserole, don’t feel too bad. It is still full of good nutrients including beta carotene and vitamin A.

Enjoy: Pumpkin pie; Avoid: Apple pie

Pumpkin pie is the better choice with 216 calories and 14 grams of fat per slice (around 1/8 of a 9 inch pie). Apple pie, on the other hand, has 411 calories and 19 grams of fat for the same-size slice.

Fall is officially here, which means it is a perfect time to try some hearty and delicious recipes. However, we also want to find recipes that use foods to support a flat belly. Below are two great fall recipes that do just that!Apples are wonderful this time of year. Apples support heart health, and research has shown that when you snack on an apple before lunch, you’ll eat less and feel fuller longer, which are great reasons to incorporate apples into your diet! Below are two easy and delicious apple recipes for you to try!

Looking for a change to the standard PB&J? Want a healthy and delicious snack that you can you’re kids will love? Then you’ve come to the right place!Apple Stackers: What You’ll Need

1 medium sized apple of your choice

2 tablespoons of peanut butter

1/8 cup of salted pumpkin seeds

Directions

Thoroughly wash the apple

Turn it on its side so the core is parallel with your cutting board and cut it into four slices (leave skin on)

Cut each apple slice in half and discard core and seeds

Spread a half tablespoon of peanut butter on four slices

Sprinkle each with pumpkin seeds

Place the other four slices on top to make “stackers”

Enjoy!

Are you looking for a new spin on the usual salad? Then try an apple gorgonzola salad for dinner tonight!Apple Gorgonzola Salad: What You’ll Need

Dinnertime is a great way to enjoy a delicious meal with your family and spend some quality time together. Below are two healthy and delicious dinner recipes that the whole family can enjoy!

Grilled Fish Tacos
What You’ll Need:

1 mango, peeled, pitted, and cubed

1 avocado, pitted, peeled, and cubed

1/2 red onion, finely chopped

Juice of 1 lime, plus wedges for garnish

Chopped fresh cilantro

Salt and black pepper

Canola oil

2 large mahi-mahi fillets (1 1/2 lbs total)

1 Tbsp blackening spice

8 corn tortillas

2 cups finely shredded red cabbage

Directions:

Step 1: Mix the mango, avocado, onion, and the juice of one lime in a bowl.

Step 2: Season with cilantro, salt, and pepper.

Step 3: Heat a grill or stovetop grill pan until hot. Drizzle a light coating of oil over the fish and rub on the blackening spice.

Step 4: Cook the fish, undisturbed, for four minutes. Carefully flip with a spatula and cook for another four minutes. Remove.

Step 5: Warm the tortillas on the grill for one to two minutes or wrap in damp paper towels and microwave for one minute until warm and pliable.

Step 6: Break the fish into chunks and divide among the warm tortillas.

Step 7: Top with the cabbage and the mango salsa.

Step 8: Serve with the lime wedges and enjoy!

Spicy Turkey Stir Fry
What You’ll Need:

2 tbsp wheat free soy sauce

1 med red bell pepper

1 light spray cooking oil spray

2 tsp cornstarch

1 tbsp jalapeno pepper

1/4 cup water chestnut

4 cup bok choy

8 oz turkey breast

Directions:

Step 1: Preheat oven to 400° F. Cook turkey breast until juices run clear and there is no pink in the center.

Step 2: Cut the cooked turkey breast into bite size strips.

Step 3: Cut the red pepper into thin strips.

Step 4: To make the sauce, combine the soy sauce, water, and cornstarch and whisk. Set aside.

Step 5: Heat a wok or large skillet coated with cooking spray over medium high heat.

Step 6: Stir fry the bok choy, sweet pepper, and jalapeno pepper for 2 to 3 minutes or until peppers are crisp tender.

Step 7: Remove vegetables from wok/skillet.

Step 8: Add the turkey strips to the wok and stir fry for about 2 minutes, until the meat is heated through. Push turkey aside from the center.

Step 9: Stir sauce mixture and add to center of wok.

Step 10: Cook and stir until thick and bubbling.

Step 11: Return vegetables to the wok and add water chestnuts.

Step 12: Stir to coat all ingredients.

Step 13: Cook about 1 minute or until heated.

Step 14: Spoon turkey mixture over hot rice and enjoy!

Next week, Dr. Dubyak, of Peak Performance Chiropractic and Nutrition Center, will be discussing the revolutionary LipoLaser, and how it can help remove stubborn areas of fat and melt away the inches! You won’t want to miss it!